For Quality Sleep, Make Better Daytime Decisions (sleep series 3/4)

Getting good quality sleep does not just happen when your head hits the pillow, but from the moment you wake up.  Our behavior throughout the day and the choices we make, especially in the last few hours of our day can significantly impact our ability to get great rest.

Here are some practical things to do during the day to improve your sleep:

1. Control Stimulants.  As a general rule, it is best to cut off caffeine by 2 pm. Try to give yourself at least eight caffeine-free hours before bedtime. Nightly alcohol also disrupts your sleep quality.  Some people may believe a couple of glasses of wine can help them fall asleep quickly, which may be true, but the problem is that sleep hinders the REM stage, which is the most restorative.  That’s why even when getting many hours of sleep after a night of drinking, we wake up exhausted because alcohol has gotten in the way. The rule is if we are going to have a drink, make it at least three hours before bed; for two drinks, at least four hours before sleep.

2. Get Sunlight Exposure. The more daylight you soak up, the happier and the more alert you will be, which will allow you to sleep better at night since some of that energy has been expended earlier.  Even if you may not be able to get outside, sitting near a window can also help.  Studies show that on average, employees whose offices have windows get 46 min more sleep every night.

3. Exercise. Even as little as 10 minutes of exercise per day can dramatically improve the quality and consistency of your sleep. For one thing, it is because movement tires the body, which increases the chances that you’ll be sleepy when it is time for rest. Sleep specialist Matthew Walker recommends visiting the gym after work rather than before because it is a great way to reduce stress after a day at the office.  The movement helps burn off any tension, which enables you to wind down more easily and relax when you get to bed. Taking more walks can help boost your energy so the next time you need to make a phone call or have a meeting, why not combine it with walking?

4. Eat Well. The food we consume throughout the day has a surprisingly strong impact on our sleep. In particular, eating saturated fats and sugar is associated with a harder time falling asleep. Fat requires the body to work overtime, which makes it more difficult for us to feel comfortable. Regularly eating a cheeseburger and french fries – especially for dinner – causes your sleep quality to suffer, and frequent sugar intake raises energy arousal. Accordingly to an Australian study, spicy food may also disrupt your sleep.  In addition to the higher fat levels, it can increase your internal body temperature, which needs to lower for you to have restful sleep. If you eat these foods too close to bedtime, your body expends energy in digestion rather than helping your brain fall asleep. Many studies would advise not eating at least 3 hours before bed.

The choices you make during the day can have a major impact on the quality of sleep you have. When you are eating healthy, exercising, getting appropriate sunlight, and avoiding stimulates like caffeine or alcohol late in the day, you are creating the conditions for the best sleep of your life.

Quote of the day: “Dreaming permits each and every one of us to be quietly and safely insane every night.” ― Charles Fisher

Q: What are some productive daytime activities that help you sleep better at night?  Comment and share with us, we would love to hear!

The next blog in this sleep series 4/4 will focus on optimizing your nighttime routine.

Are you inspired by the way you lead yourself? As a Leadership Coach, I partner with people to grow their leadership ability so they can live their best life and develop others more effectively. Contact me to learn more.

Make healthy eating choices for better sleep

Tips for Being a Super Sleeper (Sleep Series 2/4)

When was the last time you thought about the quality of your sleep? Given that it is one of the most important factors that can greatly impact our health, happiness, productivity, and relationships, it seems like it would be pivotal to invest our time to be super sleepers.

The National Sleep Foundation and the Center for Disease Control recommend 7-9 hours. Because every person is different, how much sleep you need depends on your genetics and how you are spending your waking hours. Some people may believe they fall into the category of needing only a few hours of sleep, but their underslept brain may be tricking them.  Arianna Huffington, Author of the Sleep Revolution notes, “Unless you have a genetic mutation and can function on three to four hours of sleep which is 1.5% of the population, the rest of us need 8-9 hours to have fully restorative sleep.”

If you are not sure how many hours you need to feel refreshed, you can run an experiment over a holiday or long weekend to find out.  Allow yourself to wake up whenever you want without setting an alarm. Needless to say, if you are backed up on sleep, the first night of doing this will not tell you much because you will be making up for lost sleep. But after one to two nights, you will start noticing how many hours you are getting when you wake up naturally. 

Why Are We Sleep Deprived?  Here Are Some Common Culprits:

1. Incompatible work schedules. Your work schedule may not be conducive to your natural tendencies. You may be a night owl who can do your best work in the evenings but those creative insights sparked at midnight will take a toll on your job when you have to report to the office at 9:00 am or even earlier.

2. Technology disruptions. Researchers have known for years that the blue-ish light that smartphone screens emit can make it harder to fall asleep.  A new study from Deloitte found that one-third of adults check their phones if they wake up in the middle of the night, as do nearly half of those under the age of 35. This smartphone addiction is impacting our ability to fall asleep and to remain so.

3. Coffee consumption. Caffeine is a stimulant that raises alertness and blocks our bodies from getting tired. What most people may not realize is that coffee has a half-life of 5-6 hours, meaning that if you drink a cup of coffee at 6 pm, 50% of that caffeine will still be in your system at 11 pm. So while your body may be tired later in the day, your mind is still racing, preventing you from winding down.

Now that we laid out key sleep disruptors, let’s turn our attention to tips for getting the best sleep of your life:

1. Minimize technology. Curtail technology use about an hour before bed; if you must consume, read a book.  To avoid distractions, use the iPhone bedtime app or an equivalent.   By setting an alarm for when you want to fall asleep, the “do not disturb” function switches on, and your phone will not continuously lure you with dings and vibrations.

2. Set the right temperature.  Being a little chilly will help you fall asleep more easily.  The ideal temperature is around 68 degrees but adjust according to personal preference. 

3. Control the light.  Light tells our brain it is time to wake up so keeping them dimmed leading up to bedtime can help. When you are ready to sleep, make your room as dark as possible.  You can even cover up any blinking lights from your laptop, cable box, or tv with stickers called lightdims.

4. Be Consistent with your sleep routine. A mistake that a lot of us make is that we stay up late on Friday and Saturday, and sleep later the following mornings. That leads to a phenomenon that psychologists call “social jet lag” because it’s what happens when our social life throws off our bodily rhythms. Sleeping in on the weekends after a late night with friends or binge-watching Netflix is what causes Sunday night insomnia. Going to bed and waking up roughly the same time will prime your body for nighty rest.

5. Create a sleep runway. If you are aiming to sleep at 10:00 pm, you should create a sleep runway of at least 10-20 minutes, depending on how long it takes you to fall asleep after you close your eyes.  Most people falsely assume that if they are in bed at 10 and up at 6, they have met their quota, but being in bed is not the same as being asleep.

Sleep deprivation is a pervasive problem and if left unaddressed, it can have devastating consequences. Creating the ideal conditions can help you get the best sleep of your life and have you perform at your best in all your important arenas.

Quote of the day: “Tired minds don’t plan well.  Sleep first, plan later.”  -Walter Reisch

Q: When you are having trouble sleeping, what is usually the main reason?  What trick do you use to help you fall asleep? Comment and share below; we would love to hear from you!

The next blog in this sleep series 3/4 will focus on making better daytime decisions for sounder sleep.

Are you inspired by the way you lead yourself? As a Leadership Coach, I partner with people to grow their leadership ability so they can live their best life and develop others more effectively. Contact me to learn more.

How do your habits contribute to your lack of sleep?

It’s All About A Team-First Mentality (Team Series 3/10)

In today’s driven society, it is not uncommon for companies to have teams filled with talented, ambitious, opinionated people with large egos who want to advance in their careers.

The temptation for people to stand out from the crowd for recognition, promotion, bonuses, and office size looms ever large.  Internal competition creeps in and those company perks become ways to keep score.  The word team, unfortunately, exists in name, but not in practice because it becomes a collection of rivals who want to pursue individual achievement over group success.  If unchecked, these intergroup conflicts can have adverse rippling effects. 

So, how do you encourage your members to act as a team?  In short, form a community.  Phil Jackson said, “Good teams become great ones when the members trust each other enough to surrender the Me for the We.”  Do not just think about your team as a compilation of members who are working towards completing a job.  Instead, see them as much more -  a community that supports each other to be better than they think they can be as they march towards a common goal that they also personally care about.  Teams that act as communities do not have to be best friends and spend all their time together, but they have to know how to integrate their interests and put aside differences. 

The benefits of a community cannot be ignored.  Those who feel like they are part of a supportive network at work are more engaged, more productive, and are less likely to experience burnout.  The simple fact is that teams of people who subordinate individual agendas will always outperform teams that do not. 

Here are some ways you can build community:

1. Understand your role as contributing to the greater good.  Numerous examples can be found in sports.  Shane Battier is known as a no-stats All-Star in basketball, he never scored a lot of points or got a lot of rebounds, but he made his teammates more effective and the opposing team less so.  His team was more likely to win with him in the game and was part of two NBA championships. He knew exactly what his role was, which was not to be the best small forward in the league by merely chasing stats but to do whatever he had to do to be the best for his team, even if it was in a set-up role that did not allow him to accumulate impressive stats.   

Similarly, in 2015, co-captain Abby Wambach, considered to be one of the most successful soccer players -  2x gold medalist and all-time top goal scorer of 184 - spent most of the World Cup on the bench.  She was called upon as a substitute only in the late stages of some games.  She shared how she did not let that discourage her, she always found ways to lead from the sidelines and champion her teammates because that is what was called for.  To win a game, it requires a coordinated effort on and off the field and she always found ways to uniquely contribute wherever she was standing.

2. Share credit.  This is a vital part of being on a team.  Author A.J. Jacobs shared a story about Jonas Salk taking sole credit for coming up with a polio vaccine and when given a chance, did not acknowledge any of his collaborators and predecessors who helped along the way.  Psychologists call this failure to recognize and thank collaboratives the responsibility or self-serving bias.  It is a pitfall that we should all avoid since it causes a lot of pain and resentment among other people.  So, how do you fight against the natural tendency of each member to exaggerate his/her contribution relative to the influence of other teammates?  Choose to elevate and reward cooperation, as well as individual achievement. Encouraging teammates to help each other thrive should garner just as much, if not more recognition. When you consistently catch people doing great things like mentoring others or pitching in on teammates’ projects, that should be valued and rewarded. This gesture clearly communicates the emphasis your culture places on teamwork.

Author and Startup Investor Fran Hauser offers some easy strategies to share credit for team success and to provide appreciation.  When you have a team win, you can do the following, depending on what you think the recipient would most enjoy:

·      Send an email to that person’s boss and CC your coworker.

·      Call out a coworker’s “good job” at a meeting - have the person stand up while everybody else claps.

·      Take a colleague out to lunch to celebrate teaming up on a job well done.

·      Treat a colleague to a small gift card at their favorite store for helping you.

·      Send the person a morning text letting them know you got them a Starbucks coffee if you know they get a latte every morning.

·      Write a handwritten note mentioning their specific contributions that made the team successful.

If a supervisor accidentally credits you with a good idea, you can interject to set the record straight by letting your boss know it was your coworker who came up with that idea.  If somebody has told you an idea in private and you are passing it along in front of a crowd, be sure to mention the source and your information. When you spread the credit, you pass along the love, trust, and pride in the team

3. Contribute as a problem-solver.  Being a part of a community involves having a collective mindset.  Going to a meeting and pitching in on solving a problem, even if it does not relate to you directly because you are invested in the group’s outcome.  It is also about taking ownership of the group’s success.  When you complain, think about it as if you are griping against yourself so instead of spreading negativity, what are 1-2 possible solutions you can offer that goes along with your constructive critique?

While you may not get the chance to choose your colleagues, you can always take steps to improve the dynamic. Simple gestures about asking about people’s days, sending an email letting them know you appreciate their work, and genuinely listening to others can make all the difference in feeling like a community.

“Ego is the ultimate killer on a team,” said Management Guru Patrick Lencioni.  One way to subdue the dominance of the ego is to encourage people to feel like they belong to a community where they enjoy numerous collective benefits when operating together more than they can ever experience individually.

Quote of the day: “Great things in business are never done by one person; they are done by a team of people.” — Steve Jobs

Question of the day:  How do you like experiencing a sense of belonging?  Comment and share with us, we would love to hear from you!

The next blog in this team series 4/10 will explore the importance of healthy conflict.

As a Leadership Development & Executive Coach, I work with teams to build community for peak performance. Contact me to learn more.

What can you build with a team-first mentality?